The Bone Broth Diet has gained significant attention in recent years as a unique approach to weight loss and overall health improvement. This diet plan combines elements of low-carb eating, paleo principles, and intermittent fasting, all centered around the consumption of nutrient-rich bone broth. If you’re wondering what the Bone Broth Diet entails and whether it might be right for you, this comprehensive guide will provide all the essential information you need.
Understanding the Bone Broth Diet
The Bone Broth Diet is a structured 21-day eating plan developed by Dr. Kellyann Petrucci, a naturopathic physician. This diet combines traditional paleo-style eating with intermittent fasting protocols, using bone broth as a cornerstone of the nutritional approach.
The diet’s structure is straightforward: five days per week, followers consume whole, unprocessed foods following paleo and low-carb guidelines. The remaining two days involve modified fasting periods where bone broth becomes the primary source of nutrition.
Bone broth itself is made by slowly simmering animal bones—typically from chicken, beef, or fish—for extended periods, often up to 24 hours. This long cooking process extracts minerals, collagen, amino acids, and other nutrients from the bones and connective tissues, creating a nutrient-dense liquid that forms the foundation of this diet plan.
How the Bone Broth Diet Works
The diet follows a specific weekly structure that alternates between regular eating days and mini-fasting days. Understanding this pattern is essential for successfully following the program.
The Weekly Schedule
Each week on the Bone Broth Diet includes five non-consecutive fasting days and two mini-fast days. It’s important to space out the fasting days rather than doing them back-to-back, allowing your body to adjust and maintain energy levels throughout the week.
Mini-Fast Days
On mini-fast days, you have two options for structuring your intake:
Option 1: Consume six cups of bone broth throughout the day, spacing them evenly from morning to evening.
Option 2: Drink five cups of bone broth during the day and finish with a small meal containing lean protein, non-starchy vegetables, and healthy fats.
Either approach limits your caloric intake to approximately 300-500 calories on these days, creating a significant calorie deficit that may promote weight loss.
Non-Fasting Days
On the five non-fasting days each week, you’ll follow a structured meal plan that includes:
Breakfast: One serving of protein, one serving of healthy fat, and one serving of fruit
Lunch: One serving of protein, two servings of non-starchy vegetables, and one serving of healthy fat
Dinner: One serving of protein, two servings of non-starchy vegetables, and one serving of healthy fat
Snacks: Two cups of bone broth throughout the day
The diet recommends finishing all eating by 7 PM each evening, regardless of whether it’s a fasting or non-fasting day.
Maintenance Phase
After completing the initial 21-day period, the diet transitions into an 80/20 maintenance approach. This means eating according to the diet guidelines 80% of the time while allowing more flexibility for the remaining 20%. This phase helps maintain weight loss results while making the eating pattern more sustainable long-term.
Foods to Include on the Bone Broth Diet
The diet emphasizes whole, minimally processed foods that are nutrient-dense and support overall health. Here’s what you can eat:
Protein Sources
The diet prioritizes high-quality animal proteins, including grass-fed beef, pastured poultry, wild-caught fish and seafood, and pasture-raised eggs. These protein sources provide essential amino acids and nutrients while keeping carbohydrate intake low.
Vegetables
Non-starchy vegetables form the foundation of plant-based foods on this diet. You can enjoy leafy greens like spinach and kale, cruciferous vegetables such as broccoli and cauliflower, asparagus, bell peppers, zucchini, tomatoes, cucumbers, and mushrooms. These vegetables provide fiber, vitamins, minerals, and antioxidants without significantly impacting blood sugar levels.
Fruits
Fruit consumption is limited to one serving daily to keep carbohydrate intake controlled. Recommended options include berries like strawberries, blueberries, and raspberries, as well as apples, citrus fruits, and melons.
Healthy Fats
The diet includes generous amounts of healthy fats from sources like avocados, coconut oil, olive oil, nuts and seeds (except peanuts), and ghee (clarified butter). These fats help with satiety and provide essential fatty acids.
Bone Broth
The star of the diet, bone broth can be homemade or purchased from quality sources. When making your own, use bones rich in cartilage and connective tissue, such as knuckle bones, joint bones, feet, and neck bones. The diet strongly recommends using bones from organic, pasture-raised animals when possible.
Foods to Avoid
To achieve the diet’s intended benefits, you must eliminate certain food groups during the active weight loss phase:
Grains and Legumes
All grains are excluded, including wheat, rice, oats, corn, quinoa, and barley. Legumes such as beans, lentils, soy products, peanuts, and peanut butter are also not permitted.
Dairy Products
Most dairy products are eliminated, including milk, yogurt, cheese, ice cream, and butter. The exception is ghee, which has the milk solids removed.
Sugars and Sweeteners
All forms of added sugars are prohibited, including refined sugar, honey, maple syrup, and agave. Additionally, both artificial sweeteners and natural alternatives like stevia are not allowed during the active diet phase.
Processed Foods and Certain Oils
The diet excludes processed foods, refined vegetable oils like canola and soybean oil, margarine, and any foods containing artificial ingredients or preservatives.
Beverages
Alcoholic beverages, sodas, fruit juices, and sweetened drinks are not permitted. Stick to water, coffee, tea, and bone broth for hydration.
Can the Bone Broth Diet Help You Lose Weight?
The weight loss potential of the Bone Broth Diet stems from several mechanisms working together:
Calorie Restriction
The most straightforward reason the diet may promote weight loss is calorie reduction. The two mini-fast days each week create a significant calorie deficit, and the restriction of high-calorie processed foods and added sugars on non-fasting days further reduces overall caloric intake.
Low-Carb Approach
By limiting carbohydrates, particularly from grains, sugars, and starchy foods, the diet may shift your body toward burning fat for fuel. This metabolic state can contribute to weight loss, though research shows mixed results on whether low-carb diets are superior to other calorie-restricted approaches.
Intermittent Fasting Benefits
The mini-fasting days incorporate principles of intermittent fasting, which some research suggests may enhance fat burning and improve metabolic health. However, studies comparing intermittent fasting to continuous calorie restriction show varied results.
Increased Protein and Satiety
The emphasis on protein-rich foods and the inclusion of bone broth may help increase feelings of fullness, potentially making it easier to maintain the calorie deficit needed for weight loss.
It’s important to note that while the diet claims dramatic results—up to 15 pounds lost in 21 days—these results come from unpublished studies. More rigorous, peer-reviewed research is needed to verify these claims and compare the diet’s effectiveness to standard calorie-restricted eating plans.
Potential Health Benefits Beyond Weight Loss
Proponents of the Bone Broth Diet claim several health benefits beyond weight reduction. While direct research on this specific diet is limited, we can examine the potential benefits based on its components:
Blood Sugar Control
The low-carb nature of the diet may help stabilize blood sugar levels, particularly beneficial for people with insulin resistance or type 2 diabetes. By limiting refined carbohydrates and sugars, the diet may reduce blood sugar spikes and improve overall glycemic control.
Skin Health
Bone broth is rich in collagen, a protein that plays a crucial role in skin structure and elasticity. Some research on collagen supplements suggests they may help reduce the appearance of wrinkles and improve skin hydration, though studies specifically on bone broth for skin health are lacking.
Gut Health Support
The amino acids found in bone broth, particularly glycine and glutamine, may support the intestinal lining and promote digestive health. Additionally, eliminating processed foods and potential irritants like gluten may benefit those with sensitive digestive systems.
Joint Health
Bone broth contains compounds from cartilage and connective tissue that may support joint health. Some studies on collagen supplements have shown promising results for reducing joint pain, though more research is needed on bone broth specifically.
Reduced Inflammation
Weight loss itself can help reduce chronic inflammation, which is linked to numerous health conditions. The diet’s emphasis on anti-inflammatory foods like omega-3-rich fish and antioxidant-containing vegetables may provide additional anti-inflammatory benefits.
Potential Drawbacks and Considerations
While the Bone Broth Diet may offer benefits, it’s important to consider potential challenges and drawbacks:
Restrictiveness
The diet eliminates several food groups, which can make it challenging to follow, especially in social situations or when dining out. This restrictiveness may also make the diet difficult to sustain long-term.
Nutrient Deficiency Risk
Eliminating entire food groups, particularly dairy and grains, may increase the risk of certain nutrient deficiencies. Calcium, fiber, and B vitamins may be lower on this diet, potentially requiring supplementation or careful meal planning.
Adjustment Period
Many people experience side effects when starting the diet, including fatigue, headaches, irritability, and digestive changes. These symptoms often result from the body adjusting to lower carbohydrate intake and the fasting periods.
Time and Preparation
Making bone broth from scratch requires significant time—often 12-24 hours of simmering. While store-bought options exist, they can be expensive and may not provide the same nutrient content as homemade versions.
Not Suitable for Everyone
The diet may not be appropriate for certain individuals, including pregnant or breastfeeding women, people with a history of eating disorders, those with certain medical conditions, or anyone taking medications that require food intake. Always consult with a healthcare provider before starting any restrictive diet plan.
Sample Meal Plans
To help you visualize what eating on the Bone Broth Diet looks like, here are sample meal plans for both types of days:
Mini-Fast Day Example
7:00 AM: 1 cup bone broth
9:30 AM: 1 cup bone broth
12:00 PM: 1 cup bone broth
2:30 PM: 1 cup bone broth
5:00 PM: 1 cup bone broth
6:30 PM: 1 cup bone broth OR small meal of scrambled eggs cooked in ghee with sautéed spinach
Non-Fasting Day Example
Breakfast: Three-egg omelet cooked in coconut oil with mushrooms and peppers, side of mixed berries
Mid-Morning: 1 cup bone broth
Lunch: Grilled chicken salad with mixed greens, cucumber, tomatoes, avocado, and olive oil dressing
Afternoon: 1 cup bone broth
Dinner: Baked salmon with roasted Brussels sprouts and cauliflower rice sautéed in ghee
Tips for Success on the Bone Broth Diet
If you decide to try the Bone Broth Diet, these strategies can help improve your experience:
Prepare in Advance
Meal prep is crucial for success. Make large batches of bone broth ahead of time and freeze portions for easy access. Prepare vegetables and proteins in advance to make meal assembly quick and convenient.
Stay Hydrated
In addition to bone broth, drink plenty of water throughout the day. Proper hydration supports overall health and can help manage hunger during fasting periods.
Listen to Your Body
Pay attention to how you feel on the diet. While some adjustment period is normal, persistent negative symptoms may indicate the diet isn’t right for you.
Plan Your Fasting Days Strategically
Schedule mini-fast days on less physically demanding days when possible. Avoid planning them before intense workouts or particularly stressful days.
Focus on Quality
Choose high-quality, organic, and pasture-raised animal products when possible. The quality of ingredients, particularly for bone broth, can impact the nutrient content of your diet.
Making Your Own Bone Broth
Creating homemade bone broth is simpler than you might think. Here’s a basic approach:
Ingredients
You’ll need 2-3 pounds of bones (chicken, beef, or fish), 2 tablespoons of apple cider vinegar (helps extract minerals), water to cover, and optional vegetables and herbs for flavor.
Instructions
Place bones in a large pot or slow cooker. Add vinegar and enough water to cover the bones by about 2 inches. Let sit for 30 minutes to allow the vinegar to begin extracting minerals. Bring to a boil, then reduce to a simmer. For chicken bones, simmer 12-24 hours; for beef bones, simmer 24-48 hours. Strain the broth and store in the refrigerator for up to 5 days or freeze for longer storage.
Is the Bone Broth Diet Right for You?
Determining whether the Bone Broth Diet is appropriate for your needs requires honest self-assessment:
Consider This Diet If:
You’re looking for a structured, short-term weight loss plan; you enjoy the paleo eating style; you’re comfortable with intermittent fasting; you have the time and resources to prepare bone broth; and you don’t have medical conditions that contraindicate restrictive dieting.
Look for Alternative Approaches If:
You have a history of disordered eating; you’re pregnant or breastfeeding; you prefer more flexibility in your food choices; you find highly restrictive diets difficult to maintain; or you have certain medical conditions requiring regular food intake throughout the day.
Conclusion
The Bone Broth Diet is a structured 21-day eating plan that combines low-carb, paleo-style eating with intermittent fasting, all centered around nutrient-rich bone broth. While the diet may promote weight loss through calorie restriction and metabolic changes, there’s limited scientific evidence specifically supporting its superiority over other calorie-restricted eating plans.
The diet’s potential benefits include weight loss, improved blood sugar control, possible skin and joint health improvements, and reduced inflammation. However, these benefits come with trade-offs, including restrictiveness, potential nutrient deficiencies, and an adjustment period that may involve uncomfortable symptoms.
If you’re considering the Bone Broth Diet, consult with a healthcare provider or registered dietitian first, especially if you have existing health conditions or take medications. They can help you determine whether this approach is safe and appropriate for your individual circumstances.
Remember that sustainable weight loss and health improvements typically result from long-term lifestyle changes rather than short-term restrictive diets. Whether you choose the Bone Broth Diet or another approach, focus on finding an eating pattern that you can maintain over time while meeting your nutritional needs and supporting your overall health goals.
Sources:
- National Institutes of Health – Low-Carb Diet Research
- National Institutes of Health – Intermittent Fasting Studies
- National Institutes of Health – Collagen and Skin Health
- National Institutes of Health – Bone Broth Nutrition
- National Institutes of Health – Paleo Diet Effects
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.